Winter Wellness: How to Prevent Slips, Falls, and Injuries

Winter in Minnesota is beautiful, until you find yourself doing the “ice shuffle” across a parking lot hoping you don’t end up flat on your back. ❄️

Every year, I see an uptick in patients who come in after a slip, a twist, or a fall that could have been prevented. The truth is, most winter injuries don’t happen from one big dramatic moment. They often come from a mix of tight muscles, poor balance, stiff joints, and not being prepared for how our bodies react to the cold.

So let’s talk about how to keep your spine, joints, and body moving well this winter so you can enjoy the season (and stay upright while doing it).

1. Warm Up Before You Head Out

When it’s 15 degrees out, most of us just want to bundle up and run to the car, but your body needs a few minutes to adjust. Cold muscles are tight muscles, and tight muscles don’t respond well when you slip or suddenly catch yourself.

💡 Try this:

• March in place for 30–60 seconds before heading out

• Do 10 arm circles forward and backward

• Roll your shoulders and ankles a few times

It might look silly, but it keeps your joints moving and your muscles ready.

2. Watch Your Step (and Your Shoes)

We all know ice is slippery, but we often underestimate how slick it really is, especially when it’s covered by a thin layer of snow. A quick misstep can send you off balance in an instant.

💡 Here’s what helps:

• Wear shoes or boots with solid tread (no smooth soles)

• Take smaller, slower steps

• Keep your hands free when possible so you can catch yourself if you slip

And if you’re carrying something heavy, make two trips instead of one. Your spine will thank you later.

3. Stay Active to Stay Balanced

Balance isn’t just about avoiding falls, it’s about how well your body reacts when you do start to slip. The stronger and more flexible your muscles and joints are, the quicker you can recover without hitting the ground.

💡 Simple balance boosters:

• Stand on one leg while brushing your teeth

• Add gentle yoga or stretching a few times a week

• Keep moving, even when it’s cold. Walk indoors at a mall, gym, or do light bodyweight exercises at home

Movement keeps your nervous system sharp and your reflexes quick, two big keys to preventing injuries.

4. Keep Your Spine Tuned Up

Here’s where chiropractic care comes in. Regular adjustments help your spine and joints move better, which improves balance, flexibility, and reaction time. When your spine is stiff or misaligned, your body can’t adapt as easily to sudden slips or uneven surfaces.

I like to tell patients: we first catch up to the problem, then we keep up with it. Winter is a perfect time to keep up so your body can handle whatever the season throws at you.

5. Recover the Right Way

If you do slip or take a tumble (it happens to the best of us), don’t brush it off. Even a small fall can cause subtle misalignments that show up later as headaches, back pain, or stiffness.

💡 What to do:

• Apply ice for 10–15 minutes to reduce swelling

• Move gently, but avoid heavy lifting right away

• Schedule a chiropractic check-up to make sure everything’s still moving as it should

Your spine and joints will recover faster with the right care, and you’ll be back to enjoying winter in no time. 👉 Winter doesn’t have to be painful. With a little prevention and some regular tune-ups, you can move, shovel, and stroll through the season feeling your best. Book your free consultation today.